Maximise Your Strength Gains: The Power of Periodisation in Workouts

Are you hitting a plateau in your strength training routine? Or maybe you’re just looking for a way to maximise your gains and keep your workouts fresh and challenging. If so, periodisation might be the key to unlocking your full potential.

Understanding Periodisation

Periodisation is a strategic approach to strength training that involves varying your workout routine over specific periods. The goal is to optimise your performance and recovery while preventing plateaus and overtraining. By systematically changing variables like intensity, volume, and type of exercises, periodisation helps keep your muscles guessing and continuously adapting.

The Benefits of Periodisation

  1. Preventing Plateaus: Constantly changing your routine prevents your body from getting too accustomed to a particular type of workout, which can lead to plateaus in strength and muscle gains .
  2. Optimising Recovery: Periodisation allows for planned recovery periods, helping to prevent overtraining and reduce the risk of injury .
  3. Enhanced Performance: By focusing on different aspects of strength and conditioning throughout various phases, you can improve overall athletic performance .
  4. Mental Engagement: Varying your workouts can keep you mentally engaged and motivated, reducing workout boredom .

Types of Periodisation

There are several types of periodisation models, each with its unique approach:

  1. Linear Periodisation: This involves gradually increasing the intensity while decreasing the volume over a set period. For example, you might start with high-repetition, low-weight exercises and progress to low-repetition, high-weight exercises .
  2. Non-Linear (Undulating) Periodisation: This model involves frequent changes in intensity and volume within a shorter period, such as a week. For example, you might have a high-intensity day followed by a lower-intensity day .
  3. Block Periodisation: This involves focusing on specific training goals in different blocks or phases. Each block might last a few weeks and focus on different aspects like hypertrophy, strength, or power .

Implementing Periodisation in Your Routine

Here’s a simple way to get started with periodisation:

  1. Assess Your Goals: Determine what you want to achieve in the next few months—whether it’s building muscle, increasing strength, or enhancing endurance.
  2. Plan Your Phases: Divide your training period into different phases. For instance, you could have a hypertrophy phase (4 weeks), followed by a strength phase (4 weeks), and then a power phase (4 weeks).
  3. Vary Your Workouts: Within each phase, vary the exercises, sets, reps, and intensity. For example, during the hypertrophy phase, focus on higher reps with moderate weight. During the strength phase, switch to lower reps with heavier weight .
  4. Monitor Your Progress: Keep track of your workouts and progress. Adjust your plan based on how your body responds .


Periodisation is a powerful tool for anyone serious about strength training. By systematically varying your workouts, you can avoid plateaus, optimise recovery, and maximise your gains. Start incorporating periodisation into your routine today and watch your strength and performance explode.

Stay tuned for more fitness tips and strategies to help you achieve your goals. Happy lifting!

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